Total energy = kinetic + potential

=(1/2*m*v^2)+(m*g*h)

or

=1/2*m^2*v^2*g*h

where

m=mass
g=980 cm/s^2
h=height of point where fall began above step where fall ended
v=velocity of faller at point where fall began

Plug and chug for numerical answer.

It'll still hurt like hell.